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Welcome to the forums! That's great that you have a replacement for gaming. Good luck with the sleep schedule, I feel like that is one of the hardest things to fix for me.

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On 4/16/2020 at 5:58 AM, Edfech said:

Day 11

I'm having a lot of headaches recently and it has been hard for me to study so I just studied english and read the bible today.

I'm trying to meditate a little everyday, but meditation doesn't seem to have an effect on me. I'll stop drinking coffee and I'll try to increase the amount of time of meditation.

I decided that I'm going to study at night and sleep in the daytime. I'm nocturnal and the last time I tried to do something during the day, I ended up doing nothing.

Goals

[x]Study English
[x]Meditate for 10 minutes
[x]Read the bible

 

Are you drinking enough water, sleeping, and giving yourself breaks from screen time?

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Day 14

It's 21:53 and I'm ready to sleep again.

I couldn't sleep so well yesterday. I went to sleep at 21:50 and I woke up at 1:20 and tried to sleep again, but I slept again at 3:00.

I hope I'll sleep well this night without any problem. I didn't do so much stuff today, I just studied 50 minutes and now I'm preparing myself for tomorrow.

Goals

[o]Read the bible
[o]Study English
[x]Study Math
[x]Meditate for 10 minutes
[o]Read the bible

 

 

Edited by Guest
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3 hours ago, Edfech said:

Day 16

I just tried to sleep all night and even so I couldn't sleep again. My sleep cycle is messed up and I won't be easy to reset it.

I napped in the afternoon, but I intended to be awake until 22:00. dammit

let's try it again.

I've never felt so tired in my life

 

@Phoenixking has been working on sleep science to fix his sleep issues. His diary has some good posts if you wanted to check them out and see how a former gamer deals with the issues. 

For me, it just took serious training. I force myself to wake up at 7 no matter what. The first few days I get liek 3 hours of sleep, but after a while I start to get tired around 10 PM. I don't use my phone past 930 pm anymore. I also try to exercise during the day and take a shower a few hours before bed. I also try to eat a minimum of 3 hours before sleeping and ideally 4 or 5. Reading books helps a lot as well. You could also try deep breathing? I never take naps anymore either. They're a death sentence for sleeping at night. Honestly, just suffer through it until you go to bed and find a different time to sleep if oyu really need to sleep.

There are also melatonin pills you could take before bed that my old roommate used to do.

Edited by BooksandTree´╗┐s
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13 hours ago, BooksandTree´╗┐s said:

@Phoenixking has been working on sleep science to fix his sleep issues. His diary has some good posts if you wanted to check them out and see how a former gamer deals with the issues. 

For me, it just took serious training. I force myself to wake up at 7 no matter what. The first few days I get liek 3 hours of sleep, but after a while I start to get tired around 10 PM. I don't use my phone past 930 pm anymore. I also try to exercise during the day and take a shower a few hours before bed. I also try to eat a minimum of 3 hours before sleeping and ideally 4 or 5. Reading books helps a lot as well. You could also try deep breathing? I never take naps anymore either. They're a death sentence for sleeping at night. Honestly, just suffer through it until you go to bed and find a different time to sleep if oyu really need to sleep.

There are also melatonin pills you could take before bed that my old roommate used to do.

Jumping in here with some science tips! I dug through the details of treatment and therapy one could receive from a sleep clinic and this is what I've learned. 

The beginning will be hard. Just most beginnings. But it's worth it. You might have to white knuckle the first couple of days.

First off, you need a nice bedroom. Cool enough, clean, not a lot of distractions. If it's noisy or if there are elements you can't control, like noisy traffic and the likes, get earplugs or an eye mask to mitigate that. Second, no alcohol. It's going to make you a bit sleepy, but the quality of your sleep will go down exponentially. So don't use drinking to fall asleep better. Quite the opposite, water is important, just like exercise is, but only during the day. Don't drink water in the final couple of hours and don't work out at least 2 hours before your bed time. You'll be too full of water and might need to wake up to go to the bathroom or your body and mind will be too awake and focused because of the exercise.

Also, it would pay off to log your sleep. A sleep journal or dairy helps in getting a firmer grasp on what your problems are and why. This'll help you to use a technique called sleep restriction. Sleep restriction is based on 2 things. The only reason why you are in you bedroom is to sleep. No books, no screens, no tv or games. Nada. Only go to your bed when you're sleepy and ready to sleep. If you're lying down in your bed and you can't fall asleep in the first 30 minutes, then get out of bed and go to a different room. You can't allow your brain to be tricked into associating your bedroom with being awake, it has to be trained like a puppy. Speaking of training, maintain a sleep ritual. Getting on your sleep clothes, brushing your teeth maybe setting your breakfast table for the coming morning. Give yourself the benefit and gift of structure. 

Finally, monitor your hours slept. You don't need the mythical 8 hours. It varies from human to human and it varies wildly. That's where that sleep journal comes in. You can use it the first week while you struggle to check out how many actual hours of sleeping you did. The second week you only allow yourself in the bedroom for those hours. Say that the first week showed you only slept a lousy 5 hours on average that week? Well, then you only get to enter and sleep in your bedroom for 5 hours a night. It matters less wh├ęn you go to sleep, as long as you're sleepy. It matters more when you wake up. Make sure you wake up at the same time every day. Again, structure is golden. You can start tweaking how many hours you are allowed to sleep each night with increments of 15 to 20 minutes. Do you notice you lie awake in the morning and are just up before your alarm goes off? And that happens 3 times in a row? Then set the alarm 15 to 20 minutes earlier. The other way around applies as well. You might discover you need 10 hours of sleep, 7 or even just 6 or 5. The sleep deprivation might be a bit hard in the beginning, but bite through it and use the power of science to adjust the amount of sleep that is fit for you via trial and error.

If need be, there's also therapy, specialists, doctors, sleep clinics and meds. I just learned a bunch of stuff off of people with similar issues, kept a clear head and applied what worked for me. I didn't do the sleep journal thing, but I do wake up at 8:45 every single day and have had waaaay less issues since. I'm still tweaking it all, though.

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